View source for Messy pasta with tofu and seeds

[[File:Messy pasta with tofu and seeds.jpg|thumb]]

Difficulty: 1/5

Preparation and cooking time: 25 minutes

Servings: 4

Cost per serving: $1.20 (total cost: $4.80)

Cost per 2000 kcal: $7.45

{| class="wikitable sortable mw-collapsible"
|-
| colspan="3"|'''''Nutrition facts per serving'''''
|- 
| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES PER SERVING (kcal): 322 &nbsp; &nbsp; &nbsp; &nbsp; (''calories in whole recipe: 1288'')'''
|- 
| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
| rowspan="3" style="background-color:#FFCEB5;"|'''''37%''''' 
| rowspan="3" style="background-color:#FFCEB5;"|'''''20.8g'''''
| style="background-color:#FFCEB5;"|Protein: lysine
| style="background-color:#FFCEB5;"|34% 
| style="background-color:#FFCEB5;"|0.7g
|-
| style="background-color:#FFCEB5;"|Protein: methionine
| style="background-color:#FFCEB5;"|29% 
| style="background-color:#FFCEB5;"|0.3g
|- 
| style="background-color:#FFCEB5;"|Protein: isoleucine
| style="background-color:#FFCEB5;"|38% 
| style="background-color:#FFCEB5;"|0.7g
|-
| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
| rowspan="3" style="background-color:#B5E6FF;"|'''''38%''''' 
| rowspan="3" style="background-color:#B5E6FF;"|'''''50.5g'''''
| style="background-color:#B5E6FF;"|Fibers 
| style="background-color:#B5E6FF;"|34% 
| style="background-color:#B5E6FF;"|13.1g
|-
| style="background-color:#B5E6FF;"|Net carbs
| style="background-color:#B5E6FF;"|n/a
| style="background-color:#B5E6FF;"|37.4g
|-
| style="background-color:#B5E6FF;"|Sugars
| style="background-color:#B5E6FF;"|n/a
| style="background-color:#B5E6FF;"|1.8g
|-
| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
| rowspan="3" style="background-color:#EDCBFF;"|'''''11%''''' 
| rowspan="3" style="background-color:#EDCBFF;"|'''''7.4g'''''
| style="background-color:#EDCBFF;"|Omega-3
| style="background-color:#EDCBFF;"|110% 
| style="background-color:#EDCBFF;"|1.8g
|- 
| style="background-color:#EDCBFF;"|Omega-6
| style="background-color:#EDCBFF;"|9% 
| style="background-color:#EDCBFF;"|1.7g
|- 
| style="background-color:#EDCBFF;"|Saturated fats
| style="background-color:#EDCBFF;"|n/a 
| style="background-color:#EDCBFF;"|1.0g
|- 
| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
| style="background-color:#FEE1C3; width:55px;"|428% 
| style="background-color:#FEE1C3; width:55px;"|5.1mg
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
| style="background-color:#FEE1C3; width:55px;"|394%
| style="background-color:#FEE1C3; width:55px;"|5.1mg
|-
| style="background-color:#FEE1C3;"|Vitamin B3
| style="background-color:#FEE1C3;"|204%
| style="background-color:#FEE1C3;"|32.8mg
| style="background-color:#FEE1C3;"|Vitamin B5
| style="background-color:#FEE1C3;"|20%
| style="background-color:#FEE1C3;"|1.0mg
|-
| style="background-color:#FEE1C3;"|Vitamin B6
| style="background-color:#FEE1C3;"|400%
| style="background-color:#FEE1C3;"|5.2mg
| style="background-color:#FEE1C3;"|Folate
| style="background-color:#FEE1C3;"|68%
| style="background-color:#FEE1C3;"|4.0μg
|- 
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_A:~:text=Consensus%20of%20provitamin%20A%20carotenoids%20conversion,their%20converted%20retinol%20quantity%20would%20be. Vitamin A]
| style="background-color:#FEE1C3;"|63%
| style="background-color:#FEE1C3;"|573.3μg
| style="background-color:#FEE1C3;"|Vitamin C
| style="background-color:#FEE1C3;"|4%
| style="background-color:#FEE1C3;"|3.7mg
|-
| style="background-color:#FEE1C3;"|Vitamin E
| style="background-color:#FEE1C3;"|24% 
| style="background-color:#FEE1C3;"|3.7mg
| style="background-color:#FEE1C3;"|Vitamin K
| style="background-color:#FEE1C3;"|459%
| style="background-color:#FEE1C3;"|551.0μg
|-
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#B-12_Recommendations:~:text=If%20you%20are%20supplementing%20daily%2C%2025%2D100,adenosylcobalamin%20are%20required%20for%20different%20reactions. Vitamin B12]
| style="background-color:#FEE1C3;"|/
| style="background-color:#FEE1C3;"|/
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_D:~:text=The%20recommended%20daily%20supplement%20dose%20of,insufficient%20for%20keeping%20optimal%20levels%20long%2Dterm. Vitamin D]
| style="background-color:#FEE1C3;"|/
| style="background-color:#FEE1C3;"|/
|- 
| style="background-color:#B5FFBB;"|Calcium
| style="background-color:#B5FFBB;"|29% 
| style="background-color:#B5FFBB;"|296.9mg
| style="background-color:#B5FFBB;"|Copper
| style="background-color:#B5FFBB;"|67% 
| style="background-color:#B5FFBB;"|0.6mg
|-
| style="background-color:#B5FFBB;"|Iron
| style="background-color:#B5FFBB;"|75% 
| style="background-color:#B5FFBB;"|6.1mg
| style="background-color:#B5FFBB;"|Magnesium
| style="background-color:#B5FFBB;"|49% 
| style="background-color:#B5FFBB;"|198.8mg
|-
| style="background-color:#B5FFBB;"|Manganese
| style="background-color:#B5FFBB;"|126% 
| style="background-color:#B5FFBB;"|2.9mg
| style="background-color:#B5FFBB;"|Phosphorus
| style="background-color:#B5FFBB;"|58% 
| style="background-color:#B5FFBB;"|406.1mg
|- 
| style="background-color:#B5FFBB;"|Potassium
| style="background-color:#B5FFBB;"|14% 
| style="background-color:#B5FFBB;"|682.5mg
| style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Selenium:~:text=If%20you%20live%20in%20areas%20of,might%20want%20to%20consider%20supplementing%20it. Selenium]
| style="background-color:#B5FFBB;"|127% 
| style="background-color:#B5FFBB;"|69.9μg
|-
| style="background-color:#B5FFBB;"|Zinc
| style="background-color:#B5FFBB;"|40% 
| style="background-color:#B5FFBB;"|4.4mg
| colspan="3" style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Salt#Conclusions:~:text=The%20most%20likely%20safe%20bet%20for,rather%20than%20having%20a%20low%2Dsodium%20diet. Sodium to taste]
|}

Ingredients:

*500g whole-wheat pasta
*5-7 cloves crushed garlic (depending how garlicky you want it to be)
*2 cups frozen spinach OR 2 cups chopped kale
*125g tofu, crumbled
*2 tbsp chia seeds
*1 tbsp flax seeds
*4 tbsp nutritional yeast
*Salt to taste
*Black pepper

Instructions:

*In a medium pot, add the garlic, the tofu, the chia seeds, the flax seeds, and some salt and black pepper, with a little bit of water to steam until the garlic is cooked and a paste has formed--thanks to the binding agent of the chia seeds.
*Add the spinach/kale, and turn the heat to low, letting it steam for another 5-10 minutes, until the spinach/kale is cooked. 
*Turn off the heat and mix in the nutritional yeast, stirring to coat and to thicken the sauce.
*In the meantime, bring water to a boil for the pasta. Add in the pasta and cook until al dente, then drain.
*Mix the pasta and the tofu sauce together, adjusting for seasoning.

Serving:

Serve the pasta in a plate. You can add sesame seeds--or any other seeds you like--on top for added flavor.